John Miller
Portabella mushrooms are a type of fungus and one of the most widely consumed mushrooms in the world. They are the mature form of the Agaricus bisporus species, also known as white button and cremini mushrooms. Portabella mushrooms are prized for their meaty texture and savoury flavour, making them a popular meat substitute in vegetarian and vegan dishes. In addition to their culinary versatility, portabella mushrooms offer numerous health benefits, including boosting immunity, reducing inflammation, and providing valuable vitamins and minerals. They are also a good source of phytochemicals, such as L-ergothioneine, which has been linked to cancer prevention and anti-aging effects. While research on the specific benefits of portabella mushrooms is limited, their nutritional profile and versatility make them a valuable addition to various dishes and diets.
| Characteristics | Values |
|---|---|
| Calories | 100g of portabella mushrooms contain 22 calories |
| Fat | 100g of portabella mushrooms contain 0g of fat |
| Protein | 100g of portabella mushrooms contain 2.11g of protein |
| Fibre | 100g of portabella mushrooms contain 1.3g of fibre |
| Vitamins | B vitamins, vitamin D, vitamin B6 |
| Minerals | Potassium, selenium, copper |
| Non-nutritive compounds | Polysaccharides, polyphenols, carotenoids |
| Health benefits | Anti-inflammatory, antioxidant, anticancer properties, immune system boost, reduced risk of mild cognitive impairment (MCI), improved gut health, stable blood sugar levels, reduced blood pressure, lower sodium intake |
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What You'll Learn
Portabella mushrooms are low in fat and calories
Portabella mushrooms are a great option for those looking for a low-calorie, low-fat food item. Like all mushrooms, portabellas are low in fat and calories. In fact, 100 grams of raw mushrooms contain only 22 calories and 0.35 grams of fat, while also offering 2.11 grams of protein and 1.3 grams of fibre.
Portabella mushrooms have a meaty texture and a savoury, umami flavour, making them a popular alternative to meat and cheese in vegetarian and vegan dishes. They are versatile and can be cooked in a variety of ways, including grilling, stir-frying, baking, and more.
Portabellas are also a good source of nutrients. They contain B vitamins, potassium, selenium, and copper. They can also be a good source of vitamin D, especially if exposed to UV light during growth.
In addition to their nutritional benefits, portabella mushrooms have been associated with a reduced risk of mild cognitive impairment (MCI) in older adults. A 2019 study found that consuming two or more servings of mushrooms per week led to a 52% reduction in the risk of developing MCI.
Portabella mushrooms are not only delicious but also provide numerous health benefits, making them a nutritious addition to any diet.
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They are a good source of vitamin D
Portabella mushrooms are a good source of vitamin D, which is important for several reasons. Firstly, vitamin D helps your body to absorb calcium, which is essential for maintaining and building strong bones. This can be especially beneficial for those at risk of osteoporosis or with other bone health concerns. Secondly, vitamin D plays a crucial role in immune function. It assists with cell growth and reduces inflammation, helping to protect against chronic diseases.
Vitamin D is typically obtained through sun exposure or supplements, but mushrooms offer a dietary source. Mushrooms are unique in that they can produce vitamin D when exposed to ultraviolet (UV) light or sunlight. This is because they are a type of fungus, and like humans, they can increase their vitamin D content through sun exposure.
However, it is important to note that commercially grown portabella mushrooms are often cultivated in dark, indoor spaces, which means they may not have been exposed to sufficient UV light to boost their vitamin D content. Therefore, if you are specifically seeking a vitamin D boost from your mushrooms, look for those that have been exposed to UV light during production. Alternatively, you can slice fresh mushrooms and expose them to sunlight for around 15 minutes before consuming them.
Portabella mushrooms offer not only a good source of vitamin D but also other essential nutrients, including B vitamins, potassium, selenium, and copper. They are low in calories and fat, making them a nutritious addition to any diet.
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They contain anti-inflammatory and antioxidant compounds
Portabella mushrooms are a good source of nutrients, including B vitamins, potassium, selenium, and copper. They are also one of the only non-animal sources of vitamin D, especially when exposed to UV light during growth.
Portabella mushrooms also contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which have anti-inflammatory and antioxidant properties. These compounds may offer protection against chronic diseases, including cancer.
Polysaccharides, for example, act as food for beneficial gut bacteria, aiding their growth and survival. A healthy gut is linked to improved digestion, stronger immunity, better mood, and enhanced cognitive function.
Portabella mushrooms also contain ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. This may contribute to their potential cancer-fighting properties, as suggested by a review of 17 cancer studies, which found that consuming just 18 grams of mushrooms daily may lower the risk of cancer by up to 45%.
The anti-inflammatory properties of portabella mushrooms are further enhanced by their vitamin D content, which assists with cell growth, boosts immune function, and helps reduce inflammation.
Incorporating portabella mushrooms into your diet can be a delicious and nutritious way to take advantage of their anti-inflammatory and antioxidant compounds, supporting your overall health and potentially reducing your risk of chronic diseases.
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Portabellas are a good source of fibre and protein
Portabella mushrooms are a good source of fibre and protein, in addition to being low in calories and fat. They are also a source of vitamin D, B vitamins, potassium, selenium, and copper.
Portabella mushrooms are a good source of dietary fibre, including a type of carbohydrate called beta-glucans, which support a healthy gut microbiome. A well-balanced gut is linked to improved digestion, stronger immunity, and even better mood and cognitive function.
Portabellas are also a source of protein, containing about 2-3 grams of protein per cup. While not as protein-rich as legumes or soy, when combined with other plant proteins, they help support muscle maintenance and overall energy.
The potassium in portabellas helps to regulate blood pressure, and their low sodium content makes them ideal for heart-healthy diets.
In addition to their fibre and protein content, portabella mushrooms also contain non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties.
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They are a popular meat alternative
Portabella mushrooms are a popular meat alternative, particularly for vegetarians and vegans. Their thick, meaty texture and savoury, umami flavour make them a good substitute for beef, chicken, and other meats. They are also low in fat and calories, with 100 grams of raw mushrooms containing just 22 calories and 0.35 grams of fat.
Portabella mushrooms are commonly used as a meat substitute in burgers, where they can be grilled or pan-fried and served on a bun with various toppings. They can also be sliced and sautéed to imitate meat strips in dishes like fajitas and stir-fries. Portabellas can even be used as a base for pizzas, either as a meat replacement or in place of the crust.
Portabella mushrooms are also used in vegetarian versions of traditionally meat-heavy dishes like lasagna, enchiladas, and meatloaf. They can be thickly sliced and used as a beef substitute, or thinly sliced and caramelized to create a meaty flavour in dishes like vegetarian bacon and BLT sandwiches.
In addition to their versatility and health benefits, Portabella mushrooms are also a good source of nutrients. They contain essential vitamins and minerals, including B vitamins, potassium, selenium, and copper. Some commercial growers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content.
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Frequently asked questions
Portabella mushrooms are low in fat and calories, and are a good source of fibre, protein, vitamins, and minerals. They also contain non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties. While they have many health benefits, there is minimal research on portabella mushrooms specifically, so it is hard to say if they are better than other types of mushrooms.
Portabella mushrooms have a meaty texture and taste, making them a good substitute for meat. They are low in calories and fat, and are a good source of nutrients, including B vitamins, potassium, selenium, and copper.
Portabella mushrooms are a good source of protein and fibre, which can be beneficial for a plant-based diet. They also contain nutrients that support a healthy immune system, such as selenium and vitamin D.
Portabella mushrooms can be eaten raw or cooked, but it is important to clean them under running water before consuming. Cooking portabella mushrooms can make their nutrients more easily absorbed by the body.
Portabella mushrooms are one of the few non-animal sources of vitamin D, especially when exposed to UV light during growing. They can be a good way to get vitamin D through your diet, but it is important to also spend time in the sun or take supplements to ensure adequate intake.
